Sounds too good to be true, right? Burning fat while sitting down? No way!

Well, we’re here to tell you that yes, you can burn fat while sitting down. But there are steps to take first in order to reap the benefits of this magical fact. Using what sports scientists have named EPOC, this is how kickboxing can help you burn calories while sitting down.


EPOC stands for excess post-exercise oxygen consumption. EPOC consists of the oxygen your body requires to bring your body back to its resting state after working out. It’s also part of the reason why HIIT workouts like kickboxing help your body burn calories long after you’ve finished your session. 

According to a study from the Journal of Sports Sciences, “evidence has accumulated to suggest an exponential relationship between exercise intensity and the magnitude of the EPOC for specific exercise durations.”

Still, there is some disparity between research about how long EPOC continues to work after you’ve cooled down. In general, most experts say that EPOC keeps burning calories for up to 24 hours.


So, how does EPOC actually work? 

When your body burns calories, oxygen produces ATP, an amino acid that breaks down the nutrients from your diet. This oxygen can travel using one of two pathways: the aerobic pathway or the anaerobic pathway.

As you start your kickboxing session and your body begins to warm up, oxygen is traveling using your anaerobic pathway. However, once you achieve a steady state, oxygen is now using your aerobic pathway which is much more efficient in delivering oxygen throughout your body.

But, in terms of maximizing EPOC, the goal is to keep your oxygen flowing through the anaerobic pathway which will increase your need for excess oxygen after your workout. That oxygen will continue to produce ATP and break down the nutrients in your diet, AKA burn calories even after your session is over.


If none of that made sense to you, don’t worry! All you need to know is that kickboxing is an amazing, high-intensity workout that creates a state in your body where you’ll be burning calories while sitting down afterward. Sounds pretty good, right?

Since kicking boxing is considered an interval workout, you’ll be increasing your heart rate quickly and then taking a break not long after. That means you’ll be in an anaerobic state for longer to maximize the benefits of EPOC for up to 24 hours after working out. 

Therefore, a quick 30-minute session on the OOMPH app can lead to hours and hours of fat-burning power. HIIT workouts are the most efficient, effective workouts on the scene and if you’re not taking advantage of these amazing benefits, you’re missing out!

See it for yourself! Give OOMPH a try for 7 days, totally free! Our mobile, trainer-led, super fun kickboxing sessions will transform your body and before long, you’ll be boosting fat loss while sitting on the couch afterward. 

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